Healthy sleep is much more than just relaxation. It also offers the opportunity to process experiences, strengthens the immune system, promotes metabolism, reduces stress and ensures fresh and beautiful skin. If you suffer from sleep disorders, you can first try to improve your sleeping habits. In many cases this is enough to restore the sleep-wake rhythm. We give you 5 tips for a deep and sound sleep.
Daylight regulates the sleep-wake rhythm
Researchers at the University of Washington conducted a study to investigate the influence of daylight on the sleep-wake rhythm. You have found that the participantsin winterwent to bed significantly later and woke up later. The explanation is very simple: in winter the days are shorter and you get significantly less light. Less daylight leads to poor sleep quality and sleep disorders. However, these can be avoided if you spend more time outdoors in the morning. Mid-morning light, even on cloudy days, can set the circadian clock and theRegulate sleep-wake rhythm.
The right mattress improves your sleeping position
The mattress can directly influence our sleeping behavior and improve our sleeping position. This is particularly important for people who often suffer from back pain.As part of a studyResearchers from Vrije University in Amsterdam have found that a suitable mattress can increase sleeping comfort by 25%. Around 18% of the test subjects reported that they had significantly less back and neck pain at night.
Not all mattresses are the same.Experts like Mlilytherefore offer high-quality models with ergonomic zones that offer the body balanced support and that adapt optimally to the body profile.
The optimal temperature in the bedroom varies depending on age
Previously it was assumed that the optimal temperature in the bedroom varied between 17° and 19° Celsius. However, a new study by the Marcus Institute for Aging Research in Boston shows that the optimal temperature for older people is slightly higher - between 20° and 25° Celsius. The researchers have found that temperatures above 25° or below 20° have a negative impact on sleep quality.
In addition, humidity also plays an important role in ensuring good, sound sleep. Humidity between 40% and 60% is considered optimal.
A weighted blanket promotes the release of happiness hormones
A weighted blanket can promote the release of the happiness hormones melatonin and oxytocin. The two hormones have a relaxing effect and at the same time increase tiredness - which makes it easier to fall asleep. There are alreadyseveral studiesthat prove the positive effects of the weighted blanket. For example, researchers at the University of Massachusetts found that the weighted blanket reduced stress in 63% of subjects. According to 78% of participants, the blanket had a calming effect. New studies were conducted on healthy people under 40 years old and the results were also convincing.
Tips for sound sleep: Listen to deep sleep hypnosis
Did you know that hypnosis can promote deep, sound sleep?Sleep researchers foundthat the deep sleep percentage can be increased up to 80% if you listen to a 10-minute deep sleep hypnosis before going to bed. These initial studies give many people hope that they can improve their sleep quality. The method is particularly worth trying for patients who suffer from sleep disorders and older people. Because missing or inadequate deep sleep phases can promote or accelerate dementia.
